Active Stretch
Skill Warm up
30sec L-hold
10 Knees-to-Elbows
20 Double Unders
WOD
Five rounds of:
30 GHD Sit-ups
25 Back Extensions
Post time to comments.
The aftermath of Smitty.
You can now order CrossFit Al Asad t-shirts on the following website:
http://www.fitnessapparelstores.com/shop/product/315173
Wednesday, March 31. 2010
Class @ 1130 @ the CF Al Asad Gym/10301C
Active Stretch
Skill Warm up
30sec L-hold
10 Knees-to-Elbows
20 Double Unders
WOD
Five rounds of:
30 GHD Sit-ups
25 Back Extensions
Post time to comments.
Active Stretch
Skill Warm up
30sec L-hold
10 Knees-to-Elbows
20 Double Unders
WOD
Five rounds of:
30 GHD Sit-ups
25 Back Extensions
Post time to comments.
Tuesday, March 30. 2010
Class @ 1130 @ the CF Al Asad Gym/10301C
Active Stretch
Skill Warm up
15 Push Press 45/35
10 OHS 45/35
5 Snatch Balance 45/35
(Complete in this order)
WOD - "Nicole"
Complete as many rounds in 20 minutes as you can of:
-Run 400 meters
-Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
Compare to 100131.
Active Stretch
Skill Warm up
15 Push Press 45/35
10 OHS 45/35
5 Snatch Balance 45/35
(Complete in this order)
WOD - "Nicole"
Complete as many rounds in 20 minutes as you can of:
-Run 400 meters
-Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
Compare to 100131.
-Operational readiness-
Monday, March 29. 2010
Class @ 1130 @ the CF Al Asad Gym/10301C
Active Stretch
Skill Warm up
500m row
10 Handstand Push Up
20 Double Unders
Hope you made the most of your rest day...
WOD - "Fight Gone Bad!"
Three rounds of :
Wall-ball, 20 lbs ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75lbs (Reps)
Box Jumps, 20" Box (Reps)
Push-Press, 75 lbs (Reps)
Row (calories)
Add points and post time to comments.
Compare to 091231.
Active Stretch
Skill Warm up
500m row
10 Handstand Push Up
20 Double Unders
Hope you made the most of your rest day...
WOD - "Fight Gone Bad!"
Three rounds of :
Wall-ball, 20 lbs ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75lbs (Reps)
Box Jumps, 20" Box (Reps)
Push-Press, 75 lbs (Reps)
Row (calories)
Add points and post time to comments.
Compare to 091231.
Crossfit athlete Brian muscles his way through the final few ring dips.
Saturday, March 27. 2010
**Class today @ 0800** - Class @ 1130 @ the CF Al Asad Gym/10301C
Active Stretch
Skill Warm up
30sec Handstand
5 Muscle-ups
20 Double Unders
WOD
Ten rounds for time of:
10 Pull-ups
10 Ring Dips
Post time to comments.
Active Stretch
Skill Warm up
30sec Handstand
5 Muscle-ups
20 Double Unders
WOD
Ten rounds for time of:
10 Pull-ups
10 Ring Dips
Post time to comments.
Friday, March 26. 2010
Class @ 1130 @ the CF Al Asad Gym/10301C
Active Stretch
Skill Warm up
3 times of 5 pull ups, 10 push ups, and 15 Squats
Jog to track
WOD
Four rounds for time each of:
800m run
Rest as needed between efforts.
Post times for each round to comments.
Compare to 091220.
Active Stretch
Skill Warm up
3 times of 5 pull ups, 10 push ups, and 15 Squats
Jog to track
WOD
Four rounds for time each of:
800m run
Rest as needed between efforts.
Post times for each round to comments.
Compare to 091220.
Pictured here is the great athlete Jesse Owens- who won an unprecedented four gold medals at the Nazi-hosted Berlin Olympics in 1936.
Thursday, March 25. 2010
Class @ 1130 @ the CF Al Asad Gym/10301C
Active Stretch
Skill Warm up
30 Second Handstand
15 1.5pd KB Swings
20 Double Unders
WOD
Back or Front Squat 3-3-3-3-3
If you did FS the last time (3/11), do BS today (and vice versa).
Post loads to comments.
Active Stretch
Skill Warm up
30 Second Handstand
15 1.5pd KB Swings
20 Double Unders
WOD
Back or Front Squat 3-3-3-3-3
If you did FS the last time (3/11), do BS today (and vice versa).
Post loads to comments.
Gaby gleefully demonstrates the overhead squat.
Wednesday, March 24. 2010
Class @ 1130 @ the CF Al Asad Gym/10301C
Rest Day
Rest Day
Crossfit the Musical number- the wall balls in sync.. except there are only sounds of pain and agony.
Tuesday, March 23. 2010
Class @ 1130 @ the CF Al Asad Gym/10301C
Active Stretch
Skill Warm up
20 Ring Dip push ups
10 Hang Squat Cleans, 45/65 lbs
25 Double Unders
WOD - "Karen"
150 Wall Ball Shots - 10ft
Post time to comments.
Compare to 091125.
Active Stretch
Skill Warm up
20 Ring Dip push ups
10 Hang Squat Cleans, 45/65 lbs
25 Double Unders
WOD - "Karen"
150 Wall Ball Shots - 10ft
Post time to comments.
Compare to 091125.
Wall ball, Al Asad-style.
Monday, March 22. 2010
Class @ 1130 @ the CF Al Asad Gym/10301C
Active Stretch
Skill Warm up
400m jog
20 Double unders
1 minute Ring Holds
WOD
"Lynne"
Five rounds for max reps of:
Bench Press - Body weight
Pull-ups
Post reps for both exercises for all rounds.
Go here for a good bench press technique.
Active Stretch
Skill Warm up
400m jog
20 Double unders
1 minute Ring Holds
WOD
"Lynne"
Five rounds for max reps of:
Bench Press - Body weight
Pull-ups
Post reps for both exercises for all rounds.
Go here for a good bench press technique.
Hooah! Thanks to our Army brothers for a great WOD before the short trip home. Special shout-out to Crossfit Slayer in the VBC!
Sunday, March 21. 2010
Class @ 1130 @ the CF Al Asad Gym/10301C
Active Stretch
Skill Warm up
10 Sumo Deadlift High-pull 45# bar
15 Box Jumps 20/24"
20 Double Unders
WOD
For time:
225-lb Deadlift, 21 reps
Run 800 meters
225-lb Deadlift, 15 reps
Run 800 meters
225-lb Deadlift, 9 reps
Run 800 meters
Post time to comments!
Active Stretch
Skill Warm up
10 Sumo Deadlift High-pull 45# bar
15 Box Jumps 20/24"
20 Double Unders
WOD
For time:
225-lb Deadlift, 21 reps
Run 800 meters
225-lb Deadlift, 15 reps
Run 800 meters
225-lb Deadlift, 9 reps
Run 800 meters
Post time to comments!
The "Woodman" piles on the weight.
Friday, March 19. 2010
Class @ 1130 @ the CF Al Asad Gym/10301C
Active Stretch
Skill Warm up
400m run
20 Double Unders
10 65lb snatches
WOD
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
Compare to 100108.
Active Stretch
Skill Warm up
400m run
20 Double Unders
10 65lb snatches
WOD
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
Compare to 100108.
The wadi dawgs are extra loud these days..
Thursday, March 18. 2010
Class @ 1130 @ the CF Al Asad Gym/10301C
Active Stretch
Skill Warm up
500m Row
10 L Pull Ups
20 Double Unders
WOD
Split Jerk
1-1-1-1-1-1-1 reps
(Take the weight from a rack position)
Post load to comments.
Compare to 091216.
Active Stretch
Skill Warm up
500m Row
10 L Pull Ups
20 Double Unders
WOD
Split Jerk
1-1-1-1-1-1-1 reps
(Take the weight from a rack position)
Post load to comments.
Compare to 091216.
Ready for Murph!
Wednesday, March 17. 2010
Class @ 1130 @ the CF Al Asad Gym/10301C
Active Stretch
Skill Warm up
5 Muscle ups
10 Med Ball Clean
20 KB Swing (1.5pd)
WOD
"Murph"
For time:
One mile run
100 Pull-ups
200 Push-ups
300 Squats
One mile run
- Partition the pull-ups, push-ups, and squats as needed.
- Start and finish with a mile run.
- If you've got a twenty pound vest or body armor, wear it.
Post time to comments.
Compare with 100101.
Active Stretch
Skill Warm up
5 Muscle ups
10 Med Ball Clean
20 KB Swing (1.5pd)
WOD
"Murph"
For time:
One mile run
100 Pull-ups
200 Push-ups
300 Squats
One mile run
- Partition the pull-ups, push-ups, and squats as needed.
- Start and finish with a mile run.
- If you've got a twenty pound vest or body armor, wear it.
Post time to comments.
Compare with 100101.
